Wednesday 1-29-14

Posted | 3 comments



***Sign up for the Open – Directions here!***

Warm Up

CrossFit Warmup


Push Jerk


Every minute on the minute until can’t complete…
3 power clean
3 front squat
3 push jerks
(155,105 – goal should be 10-15 rounds)

After Bash:


ONE Nation Competitors:

Same as Class – including after bash

Travel WOD: 

3 Power Clean
6 Front Squats
9 Push Jerks
Every minute on the minute you until cant complete — use dumbbells (55,40)

New Classes at RCF1!

Details here…



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